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HomeGrown AthletX - Legends
Metcon (No Measure)
Partners moving together
12 DBs Hammer curls (seated)
12 DBs Shoulder to overhead (seated)
12 DB or DBs High pull
250M DBs Farmers carry
20 DB or DBs Box step ups
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (4-6 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
General Prep (4-6 min)
2 Sets: For Quality
10 Glute Bridge Banded Pull-Aparts
10 Tuck Ups
6/6 Single Arm Rotational Ring Rows
5 Tall Muscle Clean + 3 Front Squats + 3 High Hang Squat Cleans
Specific Prep (10-12min)
Build to 65% on DB Bench Press
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Add Loads to Barbell for Cleans and focus on the Hang Position from the knee to the hip. Build loads over 3-4 sets to 70%
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Go Over Rope Climb skill work and go through modifications.
"Without Fail" (5 Rounds for time)
Every 3:00 x 5 Sets
8 DB Bench Press
4 Hang Squat Clean
2 Rope Climb
DB Bench Press @ 65%
Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.
Stimulus:
Pressing endurance (Bench Press)
Leg stamina & barbell cycling (Hang Squat Cleans)
Grip & pulling efficiency (Rope Climbs)
RPE: 7-8/10
Rest Expectation:
Target: ~45-60 sec rest per round
Advanced: ~75+ sec rest
If struggling: Reduce weight or modify rope climbs
Pacing Strategy:
Keep each round ~2:00-2:15 to allow 45+ sec of rest.
Efficient transitions—minimize unnecessary walking.
Stay in control on the rope—avoid sloppy footwork.
HomeGrown AthletX - Functional Fitness
General Prep: (8-10min)
3 Rounds:
1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)
6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)
1 Wall Walk + :20 Wall Facing Handstand Hold
10 Hollow Body Rocks or 20s Hollow Hold
Specific Prep: (3-5min)
2 Sets
6 Dual Kettlebell Clean, light load to moderate load
6 Dual Kettlebell Press / Jerk , light to moderate load
10 Wall Facing Shoulder Taps
6-8 Short Range GHD Sit-Ups
6-8 Calories on the Rower
Freestanding Handstand Hold (Time)
10-15 minutes
Freestanding Handstand Hold Practice
"Jacked Up on Mountain Dew" (Time)
20:00 EMOM
minute 1: 8 Dual Kettlebell Clean and Jerk
minute 2: 16 GHD Sit-Ups
minute 3: 25ft Handstand Walk
minute 4: Max Cal Row
minute 5: Rest
Load: 2x(Rx53/35, S 44/26)
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Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.
Secondary Objective: Increase calorie output on the row as rounds progress.
Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.
RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Head, Shoulders, Knees and Cones
Stretching:
Updog, down dog
Bird dog
Scorpion
Cossack squats
Leg swings
Air Squats
Arm circles
Front Squat
Odd Object AMRAP (No Measure)
400 run/ski/row or 15 cal bike
6 sandbag cleans
6 box get overs
1 sled push
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (EMOM
5 reps at 80-85% of 1RM)
B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)
C: Metcon (No Measure)
2 sets
10/10/10
Angle delt raise/front delt raise/Arnold press
***
3 sets
8 DBs skull crushers (45 degree angle)
8 Plate tricep ext (behind the neck)
100M Plate ovhd carry
HomeGrown AthletX - Functional Fitness
Mobility & Activation (6-7 Minutes)
Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.
:30/:30 Lateral Banded Distraction
:30/:30 Samson Lunge
:30 Down Dog Calf Gas Pedals
:20/:20 C rossbody Lat Stretch
10 Banded Pull-Aparts + 10 Banded Pass Throughs
General Prp (8-10 Minutes)
2 Rounds:
200m Run or 1:00 Cardio (Bike, Row, Ski)
10 Barbell Good Mornings
10 Box Step-Ups
5/5 Lateral Lunges
10 Scapular Pull-Ups
5/5 Single-Leg Glute Bridges
Specific Prep (6-8 minutes)
2x 10 Wall Lean Sprint Drill
2x 10m High Knees & Butt Kicks
5 Barbell Deadlifts @ Light Weight
5 Deadlifts @ Workout Weight
5-7 Box Jumps @ Workout Height
3 Jumping Pull-Up + Negative
3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )
"Slingshot Engage" (Time)
3 Person Team Workout
5 Rounds For Time: As Waterfall
200m Run
15 Deadlifts
12 Box Jumps
9 Strict Pull-Ups
Barbell: (Rx 185/125, S 155/105)
or Barbell: 60% of 1RM DL
Box Height: (Rx24/20, S 20/16″)
Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
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Time Domain: 16-22 min
Time Cap: 28 min
Primary Objective: Never get caught by one of your partners
Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.
Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.
RPE: 7-9/10, escalating throughout the workout.
Mobility
1:00-2:00 Foam Roll Calves and Quads
1:00 Down Dog to Updog , Alternating Every 10 seconds
1:00/1:00 Couch Stretch
1:00 Child's Pose
HomeGrown AthletX - Functional Fitness
General Prep (8-10 min)
3 Sets: For Quality
9/7 Calorie Echo Bike
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8 Archer Push-Ups (4 Each)
6/6 Reverse Lunge to High Knee
Specific Prep: (5-7min)
Toes to Bar Prep:
6 Kip Swings
6 Knee Raises
6 Toes to Imaginary Target
6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)
Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)
5 Snatch Deadlifts + 5 Snatch High Pulls
5 Hang Power Snatch → 5 Full Power Snatch
5 Strict Press → 5 Push Press
3 Bar Facing Burpees
“If you Ain’t First, You're Last” (Time)
For Time:
60 Toe to Bar
20 Bar Facing Burpees
70/50 Cal Row or Ski or 50/35 Cal Bike
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
60 Push Press
Barbell: 75/55lb, 34/25kg
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Time Domain: 18-22min
Time Cap: 25min
Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.
Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 9/10
Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
Foam Roll Hamstrings and Lower Back
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog
Plate oh carry
Inchworm to push up
Plank shoulder taps
Scorpion
Banded pull aparts
KB halos
KB Windmill
KB waiter walk
Tuck ups/alt. v-ups
Push Press
Shoulder to Overhead
16 min EMOM (No Measure)
Min 1: 10 DB bench press
Min 2: 12 tuck ups or alt. v-ups
Min 3: DB oh/mixed rack carry
Min 4: 2-3 wall walks or inchworm w/ push-up
HomeGrown AthletX - Functional Fitness
General Prep: (5-7 minutes)
1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)
–
3 Rounds:
10 Air Squats
5/5 Single-Leg Glute Bridges
5/5 Lateral Lunges
15 Jump Rope (Single Unders or Penguin Taps)
Mobility & Activation (5-7 Minutes)
:30 W all Sit with Medball Squeeze
:30/:30 Goblet Squat Ankle Mobility
:30/:30 Banded Hip Opener
:30 Kettlebell Dead-Bugs
Hip Explosive Activation:
2 Sets: For Quality
5 Broad Jumps
5 Tempo Back Squats 31x1
Specific Prep (5-7 minutes)
Build-Up Sets (Light to Moderate Load)
5 Reps @ ~40%
5 Reps @ ~55%
3 Reps @ ~65%
Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat)
We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
"The Cougar in the Car" (AMRAP - Rounds and Reps)
8:00 AMRAP
2-4-6-8-10-12...
Medball Cleans
10-20-30-40-50-60....
Double Unders
Medball: (Rx 20/14, S 16/12)
Single Unders 20-40-60-80-100…
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Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders
Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7
Secondary Objective: Unbroken Sets on Double Unders
Stimulus: Leg Stamina / Short Burner
RPE: 7/10